3×/week18 weeks
18-Week Full Body 3×
A periodised 3-day full-body program in three 6-week phases for muscle and strength, with an optional arms & shoulders day.
IntermediateBuild muscle75 min
ShouldersMain liftBeginnerCompound
Seated Dumbbell Shoulder Press
Dumbbell press on a bench at about 80°.
Benefits
- Back support makes it safer than standing
- Free path suits the shoulders
How to do it
- Bench at about 80°
- Elbows slightly in front of the body
- Lower to ear level, press up
Common mistakes
- Arching off the backrest
- Clashing the dumbbells
Starting prescription
- sets
- 3
- reps
- 8–10
- Rest
- 150 s
- Reps in reserve
- 2
- Load step
- 2.5 kg
Safety and limitations
- Shoulder · Modify
With a moderate shoulder limitation: lighter load, shorter range, stop if it hurts. - Shoulder · Avoid
Avoid with a severe or worse shoulder limitation; use an easier alternative.
Alternatives
No equipment
Easier
Harder
Programs that use it
2×/week8 weeks
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3×/week8 weeks
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Three short full-body sessions a week for new lifters.
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4×/week12 weeks
Upper / Lower 4×
Four sessions a week alternating upper and lower body, 12 weeks in two phases.
IntermediateBuild muscle75 min
Your first workout in under three minutes.
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